Wednesday 23.08.17

a. For time:

100 burpee-box-jump-overs (24/20)

-Every minute on the minute complete 6 db snatch, alternating (22.5/15) A 24 or 16kg kb may be used as a sub. Scale back the weight, height and reps if necessary. 20 minute time cap.

b. Strict Ring dip

3 x max reps

TEENS

a. For time:

100 burpee-box-jump-overs

-Every minute on the minute complete 6 db snatch, alternating.15 minute time cap

b. Ring support

3 x max effort